Health and Me

Tanya Dutt

Chia Seeds Are A Great Source Of Nutrition, Expert Explains Why Eating Them 'Dry' Could Kill You

Chia seeds have earned their place as a pantry staple for health-conscious eaters. From smoothie bowls to overnight puddings, these tiny black-and-white seeds have been celebrated for their rich nutrient profile and versatility but according to Dr. Kunal Sood, MD, a Maryland-based physician who shared his warning in an Instagram video, the way you consume chia seeds matters just as much as the fact that you’re eating them. In some cases, eating them the wrong way could even be life-threatening.

Native to Central America, chia seeds have been part of human diets for centuries, once prized by the Aztecs and Mayans for their stamina-boosting properties. Modern nutrition science has confirmed what ancient cultures already knew, chia seeds are incredibly nutrient-dense. Just an ounce of chia seeds has about 10 grams of fiber, 5 grams of plant-based protein, and a high dose of omega-3 fatty acids. They’re also packed with antioxidants, calcium, magnesium, and phosphorus.

These nutrients work together to support heart health, improve digestion, aid weight management, and even help stabilize blood sugar. The seeds’ high soluble fiber content can slow digestion, keeping you full longer and helping regulate cholesterol levels but as Dr. Sood points out, the same qualities that make chia seeds beneficial can also create risks if they’re consumed improperly.

One of chia seeds’ most unique properties is their ability to absorb liquid. When placed in water or another liquid, they can expand to up to 12 times their original size, forming a gel-like coating. This is the magic behind chia pudding and the reason why chia seeds are a go-to thickener in vegan recipes.

However, this expansion ability isn’t just a kitchen trick, it also happens inside the body. If the seeds are eaten dry and then encounter moisture in the throat or digestive tract, they can quickly swell, potentially creating a blockage.

Dr. Sood warns, “Chia seeds absorb a lot of liquid — sometimes up to 12 times their weight. That’s why you should never eat them dry and immediately chase them with water. They can expand before reaching the stomach and get stuck, especially if they clump together.”

In his video, Dr. Sood referenced a rare but alarming case of a 39-year-old man who swallowed a tablespoon of dry chia seeds, followed by a glass of water. Instead of passing smoothly into the stomach, the seeds expanded and gelled together in his esophagus, blocking his airway. Emergency medical intervention was required to clear the obstruction.

While such cases are uncommon, they illustrate the importance of understanding how chia seeds behave once ingested — and why preparation matters.

<h2>Why Soaking Chia Seeds Makes Them Safer?</h2>

Soaking chia seeds before consumption not only prevents dangerous blockages, but it also enhances their digestibility. When seeds are pre-hydrated in water, milk, or juice for about 10–15 minutes, they fully expand outside of the body. This means they arrive in your stomach already in their gel form, reducing any risk of swelling mid-swallow.

Pre-soaking also starts to break down the seeds’ outer shell, making it easier for your body to access their nutrients. The gel-like texture they form slows down carbohydrate absorption, which can help keep blood sugar levels steady.

For most healthy adults, chia seeds are perfectly safe when prepared properly. Dr. Sood recommends starting with small amounts — a teaspoon or two — especially if you’re not used to a high-fiber diet. Too much too soon can lead to bloating, gas, or constipation, because chia seeds absorb moisture from your digestive tract.

Hydrate. If you blend chia seeds into smoothies, oatmeal, or yogurt, ensure that there's sufficient liquid for them to soak up. If you're including them in baked foods, the moisture in the batter is often enough, but you must drink plenty of water during the day.

Individuals with certain medical conditions — including swallowing disorders, narrowing of the gastrointestinal tract, or a history of esophageal strictures — ought to be particularly careful and consult their physician prior to incorporating chia seeds into their nutrition.

<h2>How To Add Chia Seeds in Everyday Eating?</h2>

After being soaked the right way, chia seeds can be incorporated into endless dishes. Some of the most popular include:

<ul><li>Overnight almond milk chia pudding with fresh fruit</li><li>Blended with smoothies for added nutrition and thickness</li><li>Topped on yogurt or oatmeal</li><li>Added to salad dressings as a natural thickener</li><li>Baked in vegan recipes as an egg substitute (1 tablespoon chia seeds + 3 tablespoons water = 1 "egg")</li></ul>

Since they're almost flavorless, chia seeds lend themselves to both sweet and savory recipes.

Chia seeds are a nutritional powerhouse, delivering a concentrated amount of fiber, healthy fats, protein, and antioxidants in an extremely small package but as Dr. Sood’s warning makes clear, their super-absorbent nature means they must be handled with care.

Never eat large spoonfuls of dry chia seeds and wash them down with liquid. Instead, soak them first to prevent dangerous swelling in the throat or esophagus. Pairing chia consumption with adequate hydration will not only keep you safe, but also maximize the seeds’ digestive and nutritional benefits.

With chia seeds, it’s not just what you eat it’s how you eat it. Prepared properly, they can be a safe, delicious, and versatile addition to your diet. Handled carelessly, they can pose risks that are entirely avoidable.

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Chia seeds have earned their place as a pantry staple for health-conscious eaters. From smoothie bowls to overnight puddings, these tiny black-and-white seeds have been celebrated for their rich nutrient profile and versatility but according to Dr. Kunal Sood, MD, a Maryland-based physician who shared his warning in an Instagram video, the way you consume chia seeds matters just as much as the fact that you’re eating them. In some cases, eating them the wrong way could even be life-threatening.Native to Central America, chia seeds have been part of human diets for centuries, once prized by the Aztecs and Mayans for their stamina-boosting properties. Modern nutrition science has confirmed what ancient cultures already knew, chia seeds are incredibly nutrient-dense. Just an ounce of chia seeds has about 10 grams of fiber, 5 grams of plant-based protein, and a high dose of omega-3 fatty acids. They’re also packed with antioxidants, calcium, magnesium, and phosphorus.These nutrients work together to support heart health, improve digestion, aid weight management, and even help stabilize blood sugar. The seeds’ high soluble fiber content can slow digestion, keeping you full longer and helping regulate cholesterol levels but as Dr. Sood points out, the same qualities that make chia seeds beneficial can also create risks if they’re consumed improperly.One of chia seeds’ most unique properties is their ability to absorb liquid. When placed in water or another liquid, they can expand to up to 12 times their original size, forming a gel-like coating. This is the magic behind chia pudding and the reason why chia seeds are a go-to thickener in vegan recipes.However, this expansion ability isn’t just a kitchen trick, it also happens inside the body. If the seeds are eaten dry and then encounter moisture in the throat or digestive tract, they can quickly swell, potentially creating a blockage.Dr. Sood warns, “Chia seeds absorb a lot of liquid — sometimes up to 12 times their weight. That’s why you should never eat them dry and immediately chase them with water. They can expand before reaching the stomach and get stuck, especially if they clump together.”In his video, Dr. Sood referenced a rare but alarming case of a 39-year-old man who swallowed a tablespoon of dry chia seeds, followed by a glass of water. Instead of passing smoothly into the stomach, the seeds expanded and gelled together in his esophagus, blocking his airway. Emergency medical intervention was required to clear the obstruction.While such cases are uncommon, they illustrate the importance of understanding how chia seeds behave once ingested — and why preparation matters.Why Soaking Chia Seeds Makes Them Safer?Soaking chia seeds before consumption not only prevents dangerous blockages, but it also enhances their digestibility. When seeds are pre-hydrated in water, milk, or juice for about 10–15 minutes, they fully expand outside of the body. This means they arrive in your stomach already in their gel form, reducing any risk of swelling mid-swallow.Pre-soaking also starts to break down the seeds’ outer shell, making it easier for your body to access their nutrients. The gel-like texture they form slows down carbohydrate absorption, which can help keep blood sugar levels steady.Best Way To Eat Chia SeedsFor most healthy adults, chia seeds are perfectly safe when prepared properly. Dr. Sood recommends starting with small amounts — a teaspoon or two — especially if you’re not used to a high-fiber diet. Too much too soon can lead to bloating, gas, or constipation, because chia seeds absorb moisture from your digestive tract.Hydrate. If you blend chia seeds into smoothies, oatmeal, or yogurt, ensure that there's sufficient liquid for them to soak up. If you're including them in baked foods, the moisture in the batter is often enough, but you must drink plenty of water during the day.Individuals with certain medical conditions — including swallowing disorders, narrowing of the gastrointestinal tract, or a history of esophageal strictures — ought to be particularly careful and consult their physician prior to incorporating chia seeds into their nutrition.How To Add Chia Seeds in Everyday Eating?After being soaked the right way, chia seeds can be incorporated into endless dishes. Some of the most popular include:Overnight almond milk chia pudding with fresh fruitBlended with smoothies for added nutrition and thicknessTopped on yogurt or oatmealAdded to salad dressings as a natural thickenerBaked in vegan recipes as an egg substitute (1 tablespoon chia seeds + 3 tablespoons water = 1 "egg")Since they're almost flavorless, chia seeds lend themselves to both sweet and savory recipes.Chia seeds are a nutritional powerhouse, delivering a concentrated amount of fiber, healthy fats, protein, and antioxidants in an extremely small package but as Dr. Sood’s warning makes clear, their super-absorbent nature means they must be handled with care.Never eat large spoonfuls of dry chia seeds and wash them down with liquid. Instead, soak them first to prevent dangerous swelling in the throat or esophagus. Pairing chia consumption with adequate hydration will not only keep you safe, but also maximize the seeds’ digestive and nutritional benefits.With chia seeds, it’s not just what you eat it’s how you eat it. Prepared properly, they can be a safe, delicious, and versatile addition to your diet. Handled carelessly, they can pose risks that are entirely avoidable.

chia seeds are a great source of nutrition, expert explains why eating them 'dry' could kill you

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If your evening ritual involves cracking open a cold beer, you’re are part of a million people who do it without thinking twice but alcohol, even in small amounts, doesn’t come without strings attached. Sure, beer has been painted as the “safer” choice compared to spirits, but the truth is, it’s still alcohol. And alcohol changes the way your body works—from your brain chemistry to your liver function—whether you feel it right away or not. The question isn’t just “Does it feel relaxing?” but “What’s it really doing to you every single night?”

In the United States, over half of the total alcohol consumed is mandated by beer, based on a 2018 study in Nutrients. Whether it's a Friday afternoon round at the local pub or a daily habit, the beverage's popularity cannot be denied but here's the question that counts, what exactly happens to your body if you have a beer every night? The response isn't simple. Beer has possible benefits for some, but it's also associated with dangers that build upon frequency and volume. Let's get into it.

A typical 12-ounce beer has around 150 calories. That is, of course, if you opt for one with a moderate alcohol by volume (ABV). Bigger ABV beers—IPAs or stouts, for example—contain even more calories.

The body metabolizes alcohol differently than carbs, fats, or protein. With 7 calories per gram, alcohol falls between fat and carbohydrates in the calorie content. Over the long term, those additional calories do indeed add up.

Research in Current Obesity Reports (2015) reveals that moderate beer drinking doesn't have to lead to weight gain if you pair it with an active, balanced lifestyle. But push past moderation—say, two or three beers a night—and you could be adding 300+ calories daily. Add to that alcohol's tendency to stimulate appetite and dampen fullness signals, and you've got a recipe for overeating.

The kidneys are your body's filtering system, removing waste and maintaining fluid balance. Alcohol is a diuretic, leading to increased urine output and possibly taxing the function of the kidneys.

The National Kidney Foundation cautions that gradually, drinking heavily can elevate blood pressure, a leading risk factor for kidney disease. You may also lose electrolytes such as sodium and potassium more quickly than you can replenish them.

Interestingly, a 2016 Nutrients study found that non-alcoholic beer doesn’t have the same diuretic effect. So if you’re training for a long run or hitting the gym, swapping in an alcohol-free beer might spare your kidneys some strain.

When it comes to cardiovascular health, beer is a narrow line. Excessive drinking certainly increases the risk of hypertension, arrhythmias, stroke, and heart failure. The harm is both from daily patterns of drinking and bingeing, even if the weekly intake is the same.

But moderate consumption might have another tale to tell. Some studies suggest protective effects from the polyphenols in beer—plant chemicals that inhibit the oxidation of LDL cholesterol. This effect is seen in both alcoholic and non-alcoholic beer, which implies it's what's in the beer, and not only the alcohol, that is acting.

Nevertheless, the American Heart Association states flatly: alcohol should not be used as a preventive against heart disease. The possible benefit must be balanced against harm.

Alcohol acts on the brain in several different ways—both short-term and long-term.

A 2016 Current Alzheimer Research study that followed 360 older adults for 19 years found no link between moderate beer drinking and more rapid cognitive decline. On the contrary, beer with more hops may have neuroprotective effects due to substances that lower the brain's inflammatory responses.

On the other hand, the BMJ (2017) quoted that heavy drinking heightened the risk of dementia with no protective factor from light drinking. The bottom line? The jury's still out.

Beer can make you sleepy to start with, but that doesn't equate to it making you sleep well. Booze interferes with the brain's communication system, affecting how you process information and how deeply you sleep.

A 2018 JMIR Mental Health review discovered light drinking cut sleep quality by more than 9%. Sure, it doesn't seem colossal, but the impacts add up in the long run—particularly if you use booze as a nightly terminator.

Your Weight-Loss Plans Might Stop Dead in Their Tracks

If you’re trying to lose weight, beer can slow your progress for one simple reason: your body prioritizes metabolizing alcohol over burning fat. While your liver processes the alcohol, fat burning takes a back seat.

Long-term, excessive intake can damage the liver to the point of permanent scarring (cirrhosis). Even before that stage, fatty liver disease can develop, disrupting metabolism further.

Your Gut Health Could Shift—For Better or Worse

Beer in excess levels inflames the lining of the intestines and shifts gut bacteria, possibly causing leaky gut syndrome. That opens the door for the body to become more susceptible to systemic inflammation and liver disease.

But since beer is a fermented drink, some research (such as a 2020 paper published in Molecules) indicates moderate consumption might enhance gut microbiota diversity. The advantage depends solely on maintaining consumption as moderate—cross that threshold and the cons tip the scale.

Beer’s diuretic effect can contribute to dehydration, particularly if you’re not drinking enough water alongside it. While beer is less dehydrating than liquor or wine in moderate amounts, it still challenges your body’s fluid regulation.

That dehydration can play a role in hangovers, fatigue, and impaired recovery from exercise. The fix is simple but often overlooked—water between beers.

Excessive alcohol consumption is cited by the CDC as a risk factor for various chronic conditions: hypertension, heart failure, stroke, and several cancers, including oral, pharyngeal, esophageal, liver, colon, and breast cancer.

Alcohol is responsible for 6% of all cancers and 4% of deaths from cancer in the United States, according to the American Cancer Society.

While certain studies suggest cardiovascular advantage from moderate drinking, the body of evidence as a whole indicates that there is no safe level of alcohol when it comes to cancer risk.

beer health effects

daily beer drinking

beer and weight gain

beer and heart health

alcohol and sleep

beer risks and benefits

moderate drinking guidelines

If your evening ritual involves cracking open a cold beer, you’re are part of a million people who do it without thinking twice but alcohol, even in small amounts, doesn’t come without strings attached. Sure, beer has been painted as the “safer” choice compared to spirits, but the truth is, it’s still alcohol. And alcohol changes the way your body works—from your brain chemistry to your liver function—whether you feel it right away or not. The question isn’t just “Does it feel relaxing?” but “What’s it really doing to you every single night?”In the United States, over half of the total alcohol consumed is mandated by beer, based on a 2018 study in Nutrients. Whether it's a Friday afternoon round at the local pub or a daily habit, the beverage's popularity cannot be denied but here's the question that counts, what exactly happens to your body if you have a beer every night? The response isn't simple. Beer has possible benefits for some, but it's also associated with dangers that build upon frequency and volume. Let's get into it.A typical 12-ounce beer has around 150 calories. That is, of course, if you opt for one with a moderate alcohol by volume (ABV). Bigger ABV beers—IPAs or stouts, for example—contain even more calories.The body metabolizes alcohol differently than carbs, fats, or protein. With 7 calories per gram, alcohol falls between fat and carbohydrates in the calorie content. Over the long term, those additional calories do indeed add up.Research in Current Obesity Reports (2015) reveals that moderate beer drinking doesn't have to lead to weight gain if you pair it with an active, balanced lifestyle. But push past moderation—say, two or three beers a night—and you could be adding 300+ calories daily. Add to that alcohol's tendency to stimulate appetite and dampen fullness signals, and you've got a recipe for overeating.Your Kidneys Are Worked HarderThe kidneys are your body's filtering system, removing waste and maintaining fluid balance. Alcohol is a diuretic, leading to increased urine output and possibly taxing the function of the kidneys.The National Kidney Foundation cautions that gradually, drinking heavily can elevate blood pressure, a leading risk factor for kidney disease. You may also lose electrolytes such as sodium and potassium more quickly than you can replenish them.Interestingly, a 2016 Nutrients study found that non-alcoholic beer doesn’t have the same diuretic effect. So if you’re training for a long run or hitting the gym, swapping in an alcohol-free beer might spare your kidneys some strain.Your Heart Could Benefit—or Be HarmedWhen it comes to cardiovascular health, beer is a narrow line. Excessive drinking certainly increases the risk of hypertension, arrhythmias, stroke, and heart failure. The harm is both from daily patterns of drinking and bingeing, even if the weekly intake is the same.But moderate consumption might have another tale to tell. Some studies suggest protective effects from the polyphenols in beer—plant chemicals that inhibit the oxidation of LDL cholesterol. This effect is seen in both alcoholic and non-alcoholic beer, which implies it's what's in the beer, and not only the alcohol, that is acting.Nevertheless, the American Heart Association states flatly: alcohol should not be used as a preventive against heart disease. The possible benefit must be balanced against harm.Your Brain Health Is a Mixed BagAlcohol acts on the brain in several different ways—both short-term and long-term.A 2016 Current Alzheimer Research study that followed 360 older adults for 19 years found no link between moderate beer drinking and more rapid cognitive decline. On the contrary, beer with more hops may have neuroprotective effects due to substances that lower the brain's inflammatory responses.On the other hand, the BMJ (2017) quoted that heavy drinking heightened the risk of dementia with no protective factor from light drinking. The bottom line? The jury's still out.Your Sleep Quality May SufferBeer can make you sleepy to start with, but that doesn't equate to it making you sleep well. Booze interferes with the brain's communication system, affecting how you process information and how deeply you sleep.A 2018 JMIR Mental Health review discovered light drinking cut sleep quality by more than 9%. Sure, it doesn't seem colossal, but the impacts add up in the long run—particularly if you use booze as a nightly terminator.Your Weight-Loss Plans Might Stop Dead in Their TracksIf you’re trying to lose weight, beer can slow your progress for one simple reason: your body prioritizes metabolizing alcohol over burning fat. While your liver processes the alcohol, fat burning takes a back seat.Long-term, excessive intake can damage the liver to the point of permanent scarring (cirrhosis). Even before that stage, fatty liver disease can develop, disrupting metabolism further.Your Gut Health Could Shift—For Better or WorseBeer in excess levels inflames the lining of the intestines and shifts gut bacteria, possibly causing leaky gut syndrome. That opens the door for the body to become more susceptible to systemic inflammation and liver disease.But since beer is a fermented drink, some research (such as a 2020 paper published in Molecules) indicates moderate consumption might enhance gut microbiota diversity. The advantage depends solely on maintaining consumption as moderate—cross that threshold and the cons tip the scale.Beer’s diuretic effect can contribute to dehydration, particularly if you’re not drinking enough water alongside it. While beer is less dehydrating than liquor or wine in moderate amounts, it still challenges your body’s fluid regulation.That dehydration can play a role in hangovers, fatigue, and impaired recovery from exercise. The fix is simple but often overlooked—water between beers.Excessive alcohol consumption is cited by the CDC as a risk factor for various chronic conditions: hypertension, heart failure, stroke, and several cancers, including oral, pharyngeal, esophageal, liver, colon, and breast cancer.Alcohol is responsible for 6% of all cancers and 4% of deaths from cancer in the United States, according to the American Cancer Society.While certain studies suggest cardiovascular advantage from moderate drinking, the body of evidence as a whole indicates that there is no safe level of alcohol when it comes to cancer risk.

what happens to your body when you drink beer every night?

Supriya Ramesh

Credits: Canva

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Over the years, some of the most nutrient-packed foods have been blamed, misunderstood, and demonised thanks to diet fads and internet myths. But the truth is, they are not harmful; they are powerhouses. Nutritionist Rajat Jain says that a lot of these foods have been wrongly labelled because people focus on extreme versions of diets instead of balanced nutrition.

That morning cup of black coffee is not just a trend; it is a stealthy health booster. Packed with <span>antioxidants</span>, it improves focus and may even support metabolism. Jain explains, “Coffee in moderation is not harmful; it is actually a rich source of beneficial compounds.”

How to drink it right: Stick to 1–2 cups a day, and ditch the sugar, cream, and flavoured syrups. That way, you keep the antioxidants without the calorie creep.

2. <span>Dark Chocolate</span> (70% or Higher) 

Dark chocolate often gets lumped into the ‘guilty pleasure’ category, but it is a flavonoid-rich treat that supports heart health and delivers <span>magnesium</span>, a mineral your muscles and nerves love. The higher the cocoa content, the more health benefits you get and the less sugar.

Best practice: Enjoy one small square after a meal. Pair it with a handful of nuts for a snack that feels indulgent but is secretly doing you good.

The poor egg yolk has been wrongly accused of raising cholesterol and harming heart health. In reality, it is packed with vitamins (including D and B12), healthy fats, and antioxidants like lutein for eye health. Most of the nutrients in an egg are actually in the yolk.

Tip: Whip up scrambled eggs with yolk and plenty of veggies for a nutrient-dense breakfast that keeps you full for hours.

White rice has been unfairly painted as the ultimate carb source. While it is true that it is less fibrous than brown rice, it is still a gluten-free, easily digestible energy source. It is not the rice itself that is bad; it is how much and how often you eat it.

Tip: Combine rice with a protein-rich food like dal, rajma, or grilled chicken to create a balanced, high-protein meal that would not send your energy levels crashing.

Potatoes have long been blamed for weight gain, but boiled or baked (skin on), they are actually a potassium-rich, vitamin C-packed, fibre-friendly food. They are also a fantastic post-workout carb source. It is not the potato that is the problem; it is the frying oil and additives.

Avoid: Chips, fries, or other processed potato snacks. Stick to wholesome preparations for maximum health points.

<h3>Why These Foods Got a Bad Reputation</h3>

From the 90s “fat makes you fat” craze to today’s carb-cutting obsession, food myths spread faster than accurate nutrition science. Media headlines, diet marketing, and one-size-fits-all health rules all played a role. Jain warns, "Portion abuse is the real problem." Even the healthiest food in excess can tip the scales in the wrong direction.

Another issue? Processed forms of these foods. Deep-fried potatoes, sugar-loaded coffee drinks, and cheap milk chocolate bars do not represent the real, nutrient-rich versions of these items.

<h3>How to Bring Them Back Into Your Diet</h3>

If you’ve been avoiding these foods out of fear, here is how to reintroduce them smartly:

<ul><li>Dark chocolate: Pair a small piece with nuts for a satisfying, nutrient-balanced treat.</li><li>Black coffee: Keep it pure — avoid syrups, whipped cream, or sugar bombs.</li><li>Egg yolk: Mix into veggie-loaded omelettes for a nutrient-dense breakfast.</li><li>White rice: Pair with protein and vegetables for a steady energy release.</li><li>Potatoes: Enjoy baked or boiled with skin, sprinkled with herbs instead of oil-heavy toppings.</li></ul>

At the end of the day, it is about balance. Nutrition is not about cutting out entire foods; it is about making them work for you. 

black coffee

dark chocolate

egg yolk

white rice

potatoes

antioxidants

flavonoids

magnesium

portion control

balanced diet

Over the years, some of the most nutrient-packed foods have been blamed, misunderstood, and demonised thanks to diet fads and internet myths. But the truth is, they are not harmful; they are powerhouses. Nutritionist Rajat Jain says that a lot of these foods have been wrongly labelled because people focus on extreme versions of diets instead of balanced nutrition.Let us bust the myths: 1. Black Coffee That morning cup of black coffee is not just a trend; it is a stealthy health booster. Packed with antioxidants, it improves focus and may even support metabolism. Jain explains, “Coffee in moderation is not harmful; it is actually a rich source of beneficial compounds.”How to drink it right: Stick to 1–2 cups a day, and ditch the sugar, cream, and flavoured syrups. That way, you keep the antioxidants without the calorie creep.2. Dark Chocolate (70% or Higher) Dark chocolate often gets lumped into the ‘guilty pleasure’ category, but it is a flavonoid-rich treat that supports heart health and delivers magnesium, a mineral your muscles and nerves love. The higher the cocoa content, the more health benefits you get and the less sugar.Best practice: Enjoy one small square after a meal. Pair it with a handful of nuts for a snack that feels indulgent but is secretly doing you good.3. Egg Yolk The poor egg yolk has been wrongly accused of raising cholesterol and harming heart health. In reality, it is packed with vitamins (including D and B12), healthy fats, and antioxidants like lutein for eye health. Most of the nutrients in an egg are actually in the yolk.Tip: Whip up scrambled eggs with yolk and plenty of veggies for a nutrient-dense breakfast that keeps you full for hours.4. White Rice White rice has been unfairly painted as the ultimate carb source. While it is true that it is less fibrous than brown rice, it is still a gluten-free, easily digestible energy source. It is not the rice itself that is bad; it is how much and how often you eat it.Tip: Combine rice with a protein-rich food like dal, rajma, or grilled chicken to create a balanced, high-protein meal that would not send your energy levels crashing.5. Potatoes Potatoes have long been blamed for weight gain, but boiled or baked (skin on), they are actually a potassium-rich, vitamin C-packed, fibre-friendly food. They are also a fantastic post-workout carb source. It is not the potato that is the problem; it is the frying oil and additives.Avoid: Chips, fries, or other processed potato snacks. Stick to wholesome preparations for maximum health points.Why These Foods Got a Bad ReputationFrom the 90s “fat makes you fat” craze to today’s carb-cutting obsession, food myths spread faster than accurate nutrition science. Media headlines, diet marketing, and one-size-fits-all health rules all played a role. Jain warns, "Portion abuse is the real problem." Even the healthiest food in excess can tip the scales in the wrong direction.Another issue? Processed forms of these foods. Deep-fried potatoes, sugar-loaded coffee drinks, and cheap milk chocolate bars do not represent the real, nutrient-rich versions of these items.How to Bring Them Back Into Your DietIf you’ve been avoiding these foods out of fear, here is how to reintroduce them smartly:Dark chocolate: Pair a small piece with nuts for a satisfying, nutrient-balanced treat.Black coffee: Keep it pure — avoid syrups, whipped cream, or sugar bombs.Egg yolk: Mix into veggie-loaded omelettes for a nutrient-dense breakfast.White rice: Pair with protein and vegetables for a steady energy release.Potatoes: Enjoy baked or boiled with skin, sprinkled with herbs instead of oil-heavy toppings.At the end of the day, it is about balance. Nutrition is not about cutting out entire foods; it is about making them work for you. 

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Study Finds Controlling Inflammation In Diabetics Could Treat Depression, With Approaches Differing

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How Fast Is Your Heart Aging? A New Tool Can Find Your Cardiovascular Biological Age

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Move over turmeric milk and celery juice, because <span>ginger</span> is the real spice. A zesty little root with serious street cred in both grandmas’ home remedies and actual medical journals, ginger is now being championed by health experts as a must-have on your plate or in your supplement stash.

According to Dipa Kamdar, senior lecturer in Pharmacy Practice at Kingston University, the benefits of ginger aren’t just old wives’ tales. In fact, she believes more Brits should seriously consider working it into their diets, either through meals or as a supplement. But why? Read on...

<h3>The Root to Relieving <span rel="noindex">Nausea</span></h3>Feeling queasy? Ginger might be your gut’s saviour. Clinical trials have consistently found that ginger can help ease nausea and vomiting. It’s been shown to soothe pregnancy-related nausea, with small doses considered both safe and effective for expectant mums. The NHS even recommends ginger tea or ginger biscuits to help with the queasies.

Kamdar points out that ginger seems to work by targeting both the gut and the brain, possibly by blocking serotonin receptors and cutting down on gas and bloating. Some studies even suggest ginger could help with chemo-induced nausea, though the jury’s still out on its impact on motion sickness and post-surgery nausea.

<h3>The Anti-Inflammatory Powerhouse</h3>Beyond tummy troubles, ginger’s bioactive compounds namely gingerol and shogaol, give it serious anti-inflammatory and antioxidant muscle. One recent study found that daily ginger <span>supplements</span> reduced the activity of neutrophils, those overly enthusiastic white blood cells that play a role in autoimmune diseases like lupus and rheumatoid arthritis.

Kamdar says that while it’s not clear if fresh ginger or tea provides the same effect, the findings offer hope for people looking for natural inflammation control. Plus, ginger’s antimicrobial abilities make it a popular go-to for tackling sore throats and flu symptoms.

<h3>Ginger vs Pain</h3>If you’ve ever hobbled around after a gym session or curled up with a hot water bottle during your period, ginger could be a game changer. Some studies suggest it can reduce muscle soreness and menstrual cramps and in some cases, its effect may rival over-the-counter painkillers like ibuprofen.

Kamdar explains that this could be due to ginger’s ability to switch off certain <span>inflammatory</span> pathways and mess with pain-signalling chemicals like prostaglandins. It’s not magic, but it might just make those “ow” moments a bit more bearable.

<h3>Heart, Sugar and Everything Nice</h3>Ginger might not look like much, but it’s got a lot going on when it comes to <span>heart health</span>. Clinical reviews suggest that ginger supplements can help lower bad cholesterol (LDL), raise good cholesterol (HDL), and reduce blood pressure.

And if you’re keeping an eye on your <span>blood sugar</span>, especially with type 2 diabetes, ginger may offer additional perks. Kamdar says that studies have shown improvements in insulin sensitivity and blood sugar control, thanks to ginger’s ability to reduce oxidative stress and boost glucose uptake in cells.

There’s even emerging evidence linking ginger to better sexual health, at least in animal studies. It’s long been used as an aphrodisiac in traditional medicine, and while we don’t have enough human data to make promises, the combination of better circulation, hormone support, and blood sugar balance could play a quiet but crucial role.

<h3>Brain Gains and Cancer Clues</h3>Ginger’s benefits don’t stop at the neck. Early lab-based research suggests it could have neuroprotective effects, helping guard brain cells against the oxidative damage associated with Alzheimer’s and other degenerative diseases. There are also test-tube findings hinting that ginger may slow the growth of certain cancer cells.

Of course, Kamdar reminds us that this research is still in its early days. We're not saying ginger cures cancer or dementia, but it’s certainly pointing us toward exciting possibilities.

<h3>Don’t Go Overboard with the Root</h3>As with any health trend, moderation is key. While ginger in your meals or a cuppa is generally safe, high doses (more than four grams a day) might leave you dealing with heartburn, diarrhoea or mouth irritation. And some people, especially those on blood thinners or medications for diabetes or high blood pressure, should tread carefully.

Kamdar recommends chatting with a healthcare professional before jumping on the supplement train, especially if you're pregnant or on regular medication.

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Move over turmeric milk and celery juice, because ginger is the real spice. A zesty little root with serious street cred in both grandmas’ home remedies and actual medical journals, ginger is now being championed by health experts as a must-have on your plate or in your supplement stash.According to Dipa Kamdar, senior lecturer in Pharmacy Practice at Kingston University, the benefits of ginger aren’t just old wives’ tales. In fact, she believes more Brits should seriously consider working it into their diets, either through meals or as a supplement. But why? Read on...The Root to Relieving NauseaFeeling queasy? Ginger might be your gut’s saviour. Clinical trials have consistently found that ginger can help ease nausea and vomiting. It’s been shown to soothe pregnancy-related nausea, with small doses considered both safe and effective for expectant mums. The NHS even recommends ginger tea or ginger biscuits to help with the queasies.Kamdar points out that ginger seems to work by targeting both the gut and the brain, possibly by blocking serotonin receptors and cutting down on gas and bloating. Some studies even suggest ginger could help with chemo-induced nausea, though the jury’s still out on its impact on motion sickness and post-surgery nausea.The Anti-Inflammatory PowerhouseBeyond tummy troubles, ginger’s bioactive compounds namely gingerol and shogaol, give it serious anti-inflammatory and antioxidant muscle. One recent study found that daily ginger supplements reduced the activity of neutrophils, those overly enthusiastic white blood cells that play a role in autoimmune diseases like lupus and rheumatoid arthritis.Kamdar says that while it’s not clear if fresh ginger or tea provides the same effect, the findings offer hope for people looking for natural inflammation control. Plus, ginger’s antimicrobial abilities make it a popular go-to for tackling sore throats and flu symptoms.Ginger vs PainIf you’ve ever hobbled around after a gym session or curled up with a hot water bottle during your period, ginger could be a game changer. Some studies suggest it can reduce muscle soreness and menstrual cramps and in some cases, its effect may rival over-the-counter painkillers like ibuprofen.Kamdar explains that this could be due to ginger’s ability to switch off certain inflammatory pathways and mess with pain-signalling chemicals like prostaglandins. It’s not magic, but it might just make those “ow” moments a bit more bearable.Heart, Sugar and Everything NiceGinger might not look like much, but it’s got a lot going on when it comes to heart health. Clinical reviews suggest that ginger supplements can help lower bad cholesterol (LDL), raise good cholesterol (HDL), and reduce blood pressure.And if you’re keeping an eye on your blood sugar, especially with type 2 diabetes, ginger may offer additional perks. Kamdar says that studies have shown improvements in insulin sensitivity and blood sugar control, thanks to ginger’s ability to reduce oxidative stress and boost glucose uptake in cells.There’s even emerging evidence linking ginger to better sexual health, at least in animal studies. It’s long been used as an aphrodisiac in traditional medicine, and while we don’t have enough human data to make promises, the combination of better circulation, hormone support, and blood sugar balance could play a quiet but crucial role.Brain Gains and Cancer CluesGinger’s benefits don’t stop at the neck. Early lab-based research suggests it could have neuroprotective effects, helping guard brain cells against the oxidative damage associated with Alzheimer’s and other degenerative diseases. There are also test-tube findings hinting that ginger may slow the growth of certain cancer cells.Of course, Kamdar reminds us that this research is still in its early days. We're not saying ginger cures cancer or dementia, but it’s certainly pointing us toward exciting possibilities.Don’t Go Overboard with the RootAs with any health trend, moderation is key. While ginger in your meals or a cuppa is generally safe, high doses (more than four grams a day) might leave you dealing with heartburn, diarrhoea or mouth irritation. And some people, especially those on blood thinners or medications for diabetes or high blood pressure, should tread carefully.Kamdar recommends chatting with a healthcare professional before jumping on the supplement train, especially if you're pregnant or on regular medication.

drug expert says more brits should consume ginger either in meals or as a supplement

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